five finger review

These shoes are very comfortable and i can see why so many RKCII had them. There is an ability to root as well if not better than bare feet. No running in them just yet, acclimation period. Signed up for ck-fms and should be getting into that more as summer winds down. personally i am slowing things down after RKCII,but staying with RKC minimums until September09.

Z mobility drills and some Rolling patterns
TGU 2 each side slow with emphasis on high hip and for me strong lat with elbow extention
MVo2 max 12 sets 16 kg client showed up early , 12 sets out of 20.

own the dysfunctions

Tough coming back from RKC II, mentally drained and aware of the dysfunctions that lay abundant in my body. I am on a path of corrective exercise. Shoulder mobility, ankle strengthening and core. This will take some time, my two year plan to get things right by the time i go back to RKCII. I am going to be blogging regularly from now on.
Added note: Won long drive contest yesterday in tournement 295!

Some Z and prep movement to get started. Lt Knee is irritated today definately needing some rolling out and quality stretch. I am looking forward to the upcoming RKC II. This is going to be such an eye opener i don't even know.
Today it a Vo2 max day to get and pull up day split between 12 noon and 6 pm

Early routine: warmup some pumps, goodmornings and shoulder mobility

50 sets : 8/8, 15/15 16gk moderate intensity/ stretch

Late Routine: movement prep, Goblet Squats 5,5,5 / Hip Flexor stretch
Farmer Walks/ Swings / Tire Flips
Overhead Walk / Swing 1+1,/ sloshbar walk

10 minute TGU 20kg

RKC II prep

Going at a pace that i can manage with work and family schedule. My main goal of extending RKC status is primary, second weight loss down to 194 seems possible but with 9 pounds to go i am hopeful. Lastly, the RKC II would be icing on the cake. Can't put a pricetag on the experience. This week i am putting out an all-out effort to assess baseline. Thanks go to all of the posts on the RKC forum for the inspiration to keep the faith.
I will be on the VW path this week starting today, i'll let you know how it is going.